Get over your fear of carbs!
Lisa R. Young, PhD, RDN
Award-winning Nutritionist, Author, Speaker, Professor, Health and Wellness Expert
As a nutritionist, I see more people cutting out carbohydrates (aka ‘carbs’) in hopes of shedding a few pounds and eating healthier. But will you be any healthier without them? Will you lose weight?I’ve devoted an entire chapter in my book Finally Full, Finally Slim to this often-misunderstood nutrient and was invited to contribute this piece for Today.com to set the record straight: “What are ‘slow carbs’? How they can help you lose weight and be healthier”
Here are 5 pointers to help you clear through the clutter.
- Carbohydrates are found in just about every food group —fruits, vegetables, grains, dairy, and protein-containing legumes and nuts. The Dietary Guidelines advise that 45-65 percent of our calories come from healthy carbs.
2. Limit the unhealthy carbs or what I like to call “carbage:” white bread, white pasta, cakes, cookies and other refined grains. They contain few nutrients and unnecessary calories. Big bagels and oversized bowls of pasta fit into this category. So does foods high in added sugar including soda and candy.
3. Enjoy fiber-rich “slow carbs”–fruits, vegetables, and whole grains. They are high in fiber, take longer to digest and cause a slower rise in blood sugar. They are also good for our health and are associated with a reduced risk of various chronic diseases including colon cancer and heart disease.
4. Carbs are often related to weight gain because we eat TOO MUCH of the WRONG KIND of carbs! Remember to portion control your carbs, even the whole grains!
5. Apply visual wisdom to create a healthy plate:
- generous portions of vegetables and fruits should comprise half the plate
- a quarter healthy protein such as fish, chicken, or legumes
- and the last quarter healthy starch such as sweet potato, brown rice, farro, or quinoa.
Consulting Dietitian Nutritionist
5 年It’s hard to imagine that the public could be afraid of foods that are so traditional and based in history as life-sustaining.
Make someone’s day today.
5 年The 70’s called and want their misinformation back. The food guidelines are a product of the USDA who’s job is to sell grains and fruit. Big food and big pharma are the biggest source of this misinformation and behind all the lies perpetrated on the public. Big sugar has literally killed millions. T2, heart disease, Alzheimer’s are all directly related to sugar intake and cancer thrives in a high glucose environment-Warburg effect.
CEO FITFIXNOW, IDEA World 2023 Fitness Instructor of the Year, COO Reinventing the Woman, Chronic Disease Wellness Specialist, Author, Podcaster, Educator, Consultant, IRONMAN & Visionary
5 年Awesome!
President at FOUNDATION OF THE NATIONAL LIPID ASSOCIATION INC
5 年????